Shin Splints

Shin splints, also known as medial tibial stress syndrome or medial tibial periostitis, are a common overuse injury often experienced by runners. They are characterized by pain along the front or inner side of the lower leg. To treat and prevent shin splints, it is beneficial to wear shoes with orthopedic inserts that offer excellent support and cushioning.

Injuries

What Are Shin Splints?

Shin splints are a common overuse injury resulting from overstressing the muscles and tendons in the lower leg. This condition often arises during intense training or when you’ve increased your activity levels, making it particularly common among athletes and dancers. Shin splints typically develop if you engage in more physical activity than you’re used to, such as running or walking longer distances than normal.

Symptoms of Shin Splints

Shin splints typically cause pain on the inside or front of the lower leg. You might feel stiffness after periods of inactivity, and the initial steps when you first get up can be painful, though this pain often lessens with gentle movement. Additionally, a dull ache in the leg may develop in the evening after a full day of activity.

Common symptoms of shin splints include:

Pain along the front, inside, and edge of the shinbone
Pain during physical activity, particularly while running or jumping
Intense pain that may force you to stop the activity
Pain that improves with rest
Tenderness and swelling around the shinbone

The pain associated with shin splints can be:

Sharp and stabbing or dull and throbbing
Present both during and after exercise
Worsened by touching the affected area

Why You Get Shin Splints

Shin splints occur due to overstraining the muscles, tendons, and other tissues inside the shinbone. They often arise with sudden changes in physical activity, such as:

Increased training frequency: You train more days per week than before.
Longer workouts: You run longer distances than you’re used to.
Increased intensity: You start running on hills or other challenging surfaces.

You are at higher risk for shin splints if you:

Walk or run on hard surfaces
Have high or low arches
Have flat feet combined with misalignments
Wear shoes without adequate support and cushioning or worn-out shoes

Treating Shin Splints

Shin splints often heal independently with time, but you can take steps to accelerate recovery and alleviate pain. Here are some effective strategies:

Rest: Avoid activities and exercises that worsen the pain. Instead, engage in low-impact activities like swimming or cycling, which put less strain on the lower leg.
Stretch: Perform daily stretches to improve flexibility and reduce tension in the lower leg muscles.
Orthotic Inserts: Use orthotic inserts to address foot alignment issues (see our 5-bar for options).
Proper Footwear: Choose shoes with excellent stability and cushioning to support your feet.

Preventing Shin Splints

To reduce the risk of shin splints and prevent recurrence, consider these preventive measures:

Evaluate Running Technique: Look for movement patterns that may contribute to pain. Sometimes, minor adjustments in running form can lower injury risk.
Avoid Overuse: Reduce running or high-intensity exercise that strains the shins. Allow adequate recovery time between workouts.
Footwear: Select shoes with good support and cushioning to protect your feet.
Orthotic Insoles: Use arch-supporting inserts if you have flat feet to help prevent shin splints.
Cross-Training: Mix running with low-impact exercises like swimming or cycling to reduce stress on your legs.
Strength Training: Strengthen your leg, ankle, hip, and core muscles to better handle high-intensity training.
Gradual Progression: Start new activities slowly and gradually increase the duration and intensity.
Surface Awareness: Pay attention to the surfaces you exercise on and avoid hard, unforgiving surfaces.

Compartment Syndrome

Compartment syndrome is a rare and painful condition that can sometimes be confused with shin splints due to overlapping symptoms. It occurs when pressure builds up within the muscle compartments during physical activity, leading to severe pain. This pain generally subsides shortly after the activity stops. Because compartment syndrome and shin splints share similar symptoms, distinguishing between them can be challenging.

Shin Splints

What Are Shin Splints?